h1

WOD for Wed 9-17-14

September 17, 2014

WEDNESDAY

WORK. 4 mini-wods, start each new wod every 5th minute.

A) 400 M KB carry for time. m-53×2, w-35×2

B) Max Reps wallballs 20/14 in 4 Minutes

C) Max Reps Rope Climbs in 4 Minutes

D) 3 RFT 10 Doubles 10 Pistols (scale to 20 reverse lunges)

2nd– MOBILITY. Roll out/Extended stretch for 10 minutes.

3rd– Supine Row 4×8 @ bodyweight. Slow your pace to make 8th rep 100% effort.

Advertisements

17 comments

  1. 1) rope 13
    2) DU 2:02
    3) KB run 3:05
    4) Wall balls 76


  2. In order: wall balls 73 (8/20 58) 4th
    Rope. 5. (8/20 6) 1st
    DU/Lunges. 2:25 (8/20 3:08) 2nd
    KB 6:55. (8/20 5:28) 3rd


  3. 1) Run 3:56
    2)WB 50
    3)rope 4
    5)singles/lunges 2:26
    this was after I had already done 290 singles and 40 lunges…Brock called me out after 5 minutes had gone by and I still had a round of lunges to go I recovered for a couple of minutes and tried it the right way…NICE!


    • I don’t know if “called you out” as in, challenged you, is correct. More like had sympathy for the extra effort.


      • ya thats what I mean…thanks for the sympathy.


  4. 1 wallballs – 78
    2 rope climbs – 10
    3 DU/PISTOLS – 4:26
    4 KB run – 5:10


  5. in order: all rx’d and better than previous 2 times ( ):
    kb: 3:52 (5:20 & 6:50)
    wb: 53 (38 & 20)
    rope: 7 (6 & 5)
    du/pistols: 2:38 (4:59 w/30 du & 5:57)


  6. KB: 2:21
    WB: 66
    RC: 8
    S/L: 2:44


  7. kb: 4:04 (4:20)
    wallballs: 55 (60)
    scaled rope climbs 16 (10)
    S/L: 3:43 (6:30 w 60 singles)


  8. Rope 13
    DU/Pistol 3:27RX
    KB carry 3:15
    WB 60


  9. Ok.

    Wall balls: 57/68 and this time 69
    Rope climbs: 5/6 and this time 7
    DU/pistols RX: 1st time- 5:32 2nd time was f’ed up. This time 5:17
    Farmers Carry: 6:12/6:16 and this time 5:40

    Yay!!!!!!


  10. KB – 2:35
    WB – 56
    RC – 1
    Singles/Lunges – 3:37

    All better than last on 8/20
    KB – 2:48
    WB – 55
    RC – 0
    Singles/Lunges – 4:21


  11. Rope 6
    Lunge 2:17
    Kb walk 4:00
    Wall ball 60
    Brad


  12. Jr 334 (s/l), kb 555 (16kg), wb 26 (10 lbs), rc 12 (hip)


  13. WB 66, rope 8, S&L 2:23, kb 3:45. (35lbs)


  14. I did Tuesday’s work.
    Snatch 1rm 105#
    BP 85#, got 90# 19x, so disappointin
    Work 5:25



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: